Have you heard the crazy news? I’m eating raw egg yolks every day.
Well, maybe not every day, but on most days, I include at least 2-3 raw egg yolks in my diet. Here’s why I eat raw egg yolks almost every day…
Eating raw eggs may not be what all the popular kids are doing, but since raw egg yolks are just brimming with beneficial nutrients I figure it’s worth the social stigma.
FAQ on Eating Raw Eggs
Q: What makes egg yolks so special?
A: Actually, there’s a lot of densely-packed nutrients in egg yolks!
- Fat soluble vitamins are highly concentrated in egg yolks. This is where all the valuable vitamin A, D, E and K are stored. These are the vitamins that were revered in cultures studied by Weston A. Price.
- The yolk is also where you’re going to find plenty of B vitamins (like the very crucial B6 and B12, which many people are short on), plus minerals like calcium and zinc.
- Egg yolks are rich in cholesterol. And that’s a good thing! Cholesterol is imperative for hormone and neurotransmitter production (i.e. it keeps you feeling good), and is also crucial for the production of vitamin D. The latest studies like this one on eggs and cholesterol show that eggs are not a problem and everybody really jumped the gun on the whole eggs-will-kill-you thing.
- Yolks contain essential fatty acids like omega-3 DHA. Egg yolks, especially those from pastured chickens, have an excellent omega 3:6 ratio, too. There’s virtually no fat in the white, however.
- Egg yolks are also a great source of lecithin, which is great for your liver, your brain and your skin. Throw out your soy lecithin (it’s basically industrial waste) and get your lecithin from eggs!
Q: I’m hearing a lot of bad things about egg yolks – is it true?
A: New research from reputable sources says egg yolks are not bad!
- Time Health did a very thorough article on health research on egg yolks, nutrition, and cholesterol.
- Harvard has also revised its stance on egg yolks based on the newest research.
- Another well-done piece on why egg yolks are gaining a better reputation.
Q: But why eat raw egg yolks?
A: Here’s why raw can be better than cooked when it comes to egg yolks:
- Heat alters the nutrients in eggs and destroys the enzymes that help us assimilate them. Cooked eggs are still a decent source of nutrition, but eating raw egg yolks takes the nutrient-density to a whole new level. They are highly digestible and full of readily-available nutrients.
- Raw egg yolks are super gentle on the digestive system. In fact, raw egg yolks are one of the first foods available on the GAPS diet intro, which is for people who have severe health problems originating in the gut.
- In addition, eating raw egg yolks is much less likely to trigger an allergic reaction, so even sensitive individuals may be able to tolerate them.
Now, don’t get me wrong: I eat cooked eggs too, and I don’t think cooking totally destroys an egg’s nutritional value. But going raw has a few distinct benefits and you might as well take advantage of those every now and then, right?
Q: Do you eat raw egg yolks plain? Yuck!
A: Don’t worry: you don’t have to eat them plain.
Despite what some sources say, I find it hard to believe that beating an egg yolk harms the nutrients inside (wouldn’t chewing also be detrimental?).
I usually blend mine into smoothies. It actually gives smoothies that thick and creamy milkshake texture. Here’s my favorite coffee smoothie recipe, which I often eat for breakfast.
In fact, some insanely good ice cream recipes require eight (yes, eight) egg yolks!! (I’ve made this and I just whisk them into the cream mixture without cooking them if I want to keep the yolks raw.)
You can just blend some raw milk or kefir with a few egg yolks and natural sweetener like raw honey–it’s kind of like easy ice cream! Talk about satisfying a sweet tooth with something healthy. 😉
For my kids (who weirdly don’t like smoothies) I stir a yolk up with some organic peanut butter and raw honey. They don’t know the difference and they’ve asked for this snack quite a bit!
Q: Why not eat raw egg whites?
A: There are differing opinions on this, but Nourishing Traditions is fairly adamant that raw egg whites aren’t something to eat every day because they contain anti-nutrients and enzyme inhibitors, and may cause digestive issues. These properties are neutralized by cooking.
UPDATE: I’ve since disregarded my fear of raw egg whites. The practice never fully “clicked” with me, and after some research I’ve determined that for most people eating a nutrient-dense diet and with a healthy digestive system, raw egg whites are probably not a big issue. Mercola explains some more on this here. It’s a personal decision, but it’s always good to hear both sides of an issue before deciding. And as always, listen to your body and see how your digestion feels after consuming raw whites.
Q: Ok, so I eat raw egg yolks – but is it safe?
A: There is a LOT of heated debate out there about whether or not it’s safe to eat raw eggs. I’ve done some research myself, and here’s my take on the whole issue:
- According to Dr. Mercola’s web site, only 1 in 30,000 eggs even has a salmonella problem. If I eat three raw eggs a day, statistics say it would take more than 27 years before I’d actually run across one with salmonella. Of course, I know life isn’t about statistics, but you get the point.
- Raw egg yolks from a quality source are even less likely to contain salmonella. Healthy, pastured chickens with lots of sun exposure aren’t going have much salmonella to pass on to their eggs.
- A healthy body is equipped to fight bacteria on its own. We encounter bad bacteria all the time. If we take good care of our bodies they can put up a good fight against the bad stuff. If you have a weak or compromised immune system, though, you might want to be more careful. (Taking probiotics helps.)
- Fresh eggs are less likely to harbor a lot of salmonella. To determine if an egg is fresh, bring it to room temperature first. Check for cracks: there should be none. Roll the egg on a flat surface: it should wobble. Check the white and yolk: both should be firm and not easily broken. If you think it’s not fresh, don’t eat it.
Do you like eating raw egg yolks? Why or why not? Comment below!
More Healthy Living Articles:
- 12 Benefits I Got By Nourishing My Metabolism
- I Stopped Dieting 6 Years Ago and This Happened….
- Craving Peanut Butter? Learn The Root Cause
- How to Stop Binge Eating
WANT TO LEARN MORE ABOUT NUTRITION?
You can read more about my thoughts on nutrition, stress and metabolism in my eBook The Nourished Metabolism. No gimmicks, just a balanced perspective on how you can improve your metabolic health. Click here to check it out.
Sal says
I cannot eat egg whites because they contain a significant amount of calcium which contribute to my kidney stone problem. I’ve had 4 episodes in the past 6 years and ever since I took egg whites out my diet I’ve been stone-free for 2 years so far.
Elizabeth Walling says
That’s good you found out what was causing the problem!
Kelly says
You should try Royal Breakstone. It’s a liquid product that’s all natural. I found it at Whole Foods. It broke up my stones and I never had to pass them.
ew0054 says
I have done an experiment enough times to figure there is something to it. I eat at 6:00 am. I have found that 3 cooked eggs with cheese and butter holds me over until about 11 am. However, only 2 raw eggs with nothing else and I am good until noon. My theory is the cooking damages the proteins so by not cooking, I am fuller longer. It doesn’t taste great and is repulsive, but the lasting energy effects are worth it.
Elizabeth Walling says
Hmm, that’s interesting. Raw egg yolks in my smoothies definitely gives me an energy boost!
Jessica Wood says
What great timing on this article, I have been recently experimenting with adding raw eggs to my smoothies and I love the texture it gives especially since I am omitting bananas right now. Thank you for the very informative post.
Elizabeth Walling says
The texture really is amazing–they make smoothies so creamy!
Diana Moll says
I love raw egg yolks, after removing the white, I just eat them stright up, yum!
Nichole says
Very interesting. I will have to do more research now and maybe not feel bad if I eat raw cookie dough again :). My kids don’t like smoothies either (weirdos) so I may try some of the ways you mentioned to incorporate them more in our diet.
I do have to point out one thing though…you are not understanding the statistics correctly. If 1 in 30,000 eggs contains salmonella that just means that if you have 30,000 eggs 1 will contain it…not the 30,000th one will have salmonella. It could be any of the 30,000 eggs in the bunch so you could eat that one egg tomorrow or anytime within the next 27 years if you continue to eat 3 a day.
Just didn’t want anyone to be confused on how that works, please don’t take it the wrong way, I am not a hater 🙂
Elizabeth Walling says
You’re totally correct – I guess I just meant the odds are in my favor. 😉
TinaC says
I thought the same thing Nicole when I read the statistics, lol. But I believe those statistics apply to all eggs. So if you are eating fresh, organic eggs from pastured chickens the odds of getting that salmonella laced egg goes down astronomically.
Elizabeth Walling says
I agree–the healthier the chickens, the healthier the eggs!
Celines says
I eat raw egg yolks whipped with a little sugar or honey or avage and mixed with a malt drink (popular in caribbean cultures). You can substitute malt for 100% grape juice, welch’s works great. My grandmother always use to make me this drink growing up and I still love it.
Elizabeth Walling says
I am always surprised how many other cultures embrace eating raw egg yolks but it’s still so “taboo” here. I guess factory farming have raw eggs a bad reputation!
GinA says
Refrigeration breaks down the lecithin, so keep them out of the fridge!
Elizabeth Walling says
Good tip! I didn’t know that.
cari says
i tried to read through to make sure this has not been answered, so apologies if it is a repeat. has anyone mixed them with yogurt? does it have the same result as mixing in a shake as many of you talk about? (only one real way to find out, but thought i would ask before i compromise the egg and half cup of yogurt!) thanks!
Elizabeth Walling says
I think it depends on your preference for texture. I personally only like egg yolks if they’re blended really well. I’m not sure it would have the right texture (for me) in yogurt.
chieko says
I like to beat up 2 raw eggs with a dash of organic soy sauce, a sprinkle of black pepper, a tsp of EVOO, and sometimes a dash of hot sauce. A quick and easy breakfast. The EVOO gives it some staying power, otherwise I’m hungry again in an hour.
Wortle says
Didn’t read all other comments, but I just wanted to leave this tip: an easy way to check if the egg is still good, is to put it in water. If it sinks, it’s ok. If it floats, it’s rotten.
Elizabeth Walling says
Great tip!
abhijit says
After raw egg i have horrible gas how to encounter this
Elizabeth Walling says
Sometimes the egg whites cause digestive problems in sensitive individuals. Using the yolk only may help.
Dan Webb says
are you eating plant foods as well ? drop them
Kay D. says
I like to take a banana, some whole milk and a raw eggs and mix it up with my emersion blender. I have eaten raw eggs like this since I was a teen. I’m in my early 60s now. It’s not something I go around telling people.
Kate says
I put two egg yolks in some whole milk and heavy cream (grass fed) for breakfast. About a pint in all all shaken up. Amazing energy and no mood swings from blood sugar changes. I think I found my new favorite breakfast!
Joe says
Dr. Mercola is a quack. He got his butt sued by the FDA for false claims about the products he shills. Don’t trust a word that scam artist says. In fact, I think he lost his MD license over it.
J. M. Wylie says
He never had an MD — he is an Osteopathic doctor plus a Ph.D. He chose Osteopathy over Allopathic medicine because it takes a more systematic approach instead of focusing on the disease (rather than the patient)and treating symptoms. He’s a good guy.
kim says
PLEASE tell me you are not ignorant enough to trust the FDA? They are the most corrupt and evil gov institution we have well until the IRS. They have known about the ill health effects even deaths of hundreds of industrial food things since the 1800’s and still LIE and say its ‘acceptable’..usually for pay or favors and are joined at the hip w big pharma and big ag..etc do some reading—they also hound drs, and innocent farmers and even amish people for espousing true healthful info or products like raw milk etc—many people in my own fam would be alive today if it weren’t for them..why do you think people in most other countries even European countries wont allow many of our ”food” –fda approv food–cause it is not food its chemical toxin fake food and its proven and they know it. How many things have to be reformulated with REAL ing to be sold outside of usa. but apparently we are ignorant enough to say ok feed it to us and let us pay you for it
Peggy says
Come on! Anyone who is on point is going to be sued by the FDA
Terry says
“Heat alters the nutrients in eggs and destroys the enzymes that help us assimilate them. Cooked eggs are still a decent source of nutrition, but eating raw egg yolks takes the nutrient-density to a whole new level. They are highly digestible and full of readily-available nutrients.”
Would you be able to elaborate which nutrients and enzymes are being completely destroyed (0% left)/altered (by how much %?) when heated? Is it Vit D? Vit A?..which enzymes?
Shelby says
Joe- The FDA makes money off big Pharma, not coconut oil or juicers from Walmart. Just saying.
Also, I’d like to add…if you live in SC and you avoid Flouride and other additives in our water (sad) then drive up to Blenheim and fill up lots of jugs. Natural spring that runs all year. It’s the best tasting water. I don’t use ANY other water.
Christy says
Okay–for those of us who don’t have access to farm raised eggs and have limited budgets..what are the healthiest store bought eggs? Some have told me Eggland’s Best.
Elizabeth Walling says
That’s a tough call. I’ve personally used Eggland’s Best when money’s tight. Whether or not you feel safe using these raw is a personal decision, but I will say I’ve done it and not been sick yet.
Yvette says
There is definately a lot to find out about this topic.
I love all the points you have made.
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